CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

1min Easy Row or Bike or Mountain climbers

30sec Rotating Scorpions

1min Moderate Row or Bike or Mountain Climbers

30sec Full squat T-spine rotation

1min Hard Row or Bike or Mountain Climbers

B. Mobility

Hip 90/90


C. Specific

2 sets

5 Banded Y OH Squat*

5/leg Glute bridge

5 Box Jump + step down

5 Muscle snatch



A: Snatch (5 x 1+2)

5 sets

1 Power Snatch

2 Squat Snatch

@65-65-70-70-70% (NO TNG)


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 11minutes

11 Thrusters @95/65lbs

55 Double-unders

Cool down

Lower body flow

be creative here. You can use the movements in our video and add in your own. The goal with these flows is to relax, stretch and reflect on our bodies.